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Writer's pictureAshley Lopez Herbaut

My Go-To Smoothie Ingredients, Favourite Recipes & Pro-Tips



Making a cool drink in spring/summer should (a) require minimal effort, (b) be good for you, and (c) be a delicious fucking smoothie. Since being pregnant, I've been making smoothies multiple times a week because it is SUCH an easy way for me to get the nutrients I need in the most delicious and easy way.


It's important to keep in mind that just because we are using fresh (or even organic) fruit does not mean that having smoothies all the time is a healthy choice. Fruits, particular summer fruits, contain a high volume of sugar (referred to as fructose). Fruit sugar is still sugar and is something to be mindful of if you need to watch your sugar levels, are frequently sedentary or experience UTI's frequently.


My Favourite Go-To Ingredients (a.k.a Household Staples)

  • slightly over-ripe banana at room temperature as a base and for potassium (helpful with morning sickness)

  • frozen organic strawberries, for sweetness, thickness and to ensure a colder temperature

  • chia seeds--high in fibre for healthy bowel movements and also high in omega 3's which is great for developing a foetus' brain and for our own inflammation

  • cacao powder--high in magnesium and iron, two nutrients which are highly beneficial for a pre-, during and post-menstrual woman to lessen cramping and provide more energy

  • smooth nut butter (Pic's or Mayver's) as a flavour enhancer, no sugar, good fats and a miniature protein hit

  • specifically organic fruits, because not only do they taste way better they also have no pesticides or wax which are toxic to humans

  • Maleny Dairies lactose free milk

  • Lactose free Greek Yoghurt for adding creaminess/dimension and for good gut bacteria

  • cinnamon to add a slightly different flavour

  • blueberries to make it pink and for extra antioxidants

  • mangoes if in season for a more tropical flavour!


Easy-Peasy Caramel Smoothie


Don't be fooled, there is no caramel in the smoothie, it just tastes like it! I had a friend recommend putting peanut butter in a smoothie probably 5 years ago to make it have a caramel kind of flavour and I have NOT gone back since. I learned the hard way that peanut butter does not work with every flavour, hence why this recipe is super simple.


The reason I use smooth NUT butter and not Kraft's Peanut Butter is because (a) it doesn't have any added sugar in it and (b) nut butter tends to have a more oily consistency even when mixed well, which makes it easier to blend. An alternative to this is to purchase Peanut Butter Powder which you can get from health food stores.


You can also leave the cacao out and turn it into a simple, easy Caramel Smoothie instead!


Caramel Smoothie ingredients (serves 1):

  • 1 organic over-ripe banana

  • one giant spoonful of smooth nut butter

  • a handful of ice

  • milk (I just eyeball the amount--you could try 1/4 cup and add more if it doesn't blend well)

  • a small spoonful of chia seeds


Choc-Caramel Smoothie

This one is almost identical to the Caramel Smoothie, however the flavour change is very noticeable. I like to add cacao as a sugar-free chocolate flavour that also has HUGE benefits for out health. It is different to cocoa powder which is more processed and has sugar added to it, so do not expect cacao to be sweet! If you're a sweet tooth and your banana isn't ripe enough, I suggest adding a spoonful of honey, which is also anti-bacterial and anti-inflammatory.


I also like adding decaf because (a) non-decaffeinated coffee has a half-life of 6 hours, meaning that 12 hours after you consume any one coffee the caffeine is only just starting to leave your body, and (b) the decaf adds a nice little punch of flavour.


Choc-Caramel Smoothies ingredients (serves 1):

  • 1 organic over-ripe banana

  • one giant spoonful of smooth nut butter

  • a handful of ice

  • milk (I just eyeball the amount--you could try 1/4 cup and add more if it doesn't blend well)

  • a small spoonful of chia seeds

  • a small spoonful of cacao powder*

  • (optional) a shot of decaf coffee in liquid form, room temp*


Pina Colada Daquiri

A non-alcoholic version of course, and only perfect in summer when mangoes are fresh.


Pina Colada Smoothie ingredients (serves 1):

  • 1 whole mango (fresh, not frozen)

  • 3 or 4 frozen strawberries

  • a handful of ice

  • milk

  • your choice of coconut additive, like a dash of coconut oil (heated so it mixes well) or shredded coconut

  • a dash of pineapple or tropical juice. I used V8 Immunity Boost as it has no added sugar and contains both vitamin C and turmeric (good for your immunity and gut health).

  • (optional) a spoonful or two of lactose free Greek Yoghurt for a sugar-free depth of flavour, creaminess and good gut health


Berry Delicious

I feel as though the title is self explanatory... I don't like adding raspberries or blackberries because I find that it's very hard to find tasty ones and it feels like a waste of money to me!


Berry Delicious ingredients (serves 1) are:

  • 1 slightly over-ripe banana

  • 4 or 5 frozen strawberries

  • a handful of blueberries (or more--each to their own)

  • a handful of ice

  • milk

  • a small spoonful of chia seeds

  • (optional) a quarter teaspoon of cinnamon

  • (optional) a dash of pure vanilla essence

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Important Smoothie-Making Tips

  1. Order of Adding Ingredients: I always tend to add the room temp banana first then warm, dry ingredients, then the liquid and then the icey. It makes it easier for the blender to blend, and ensures that the ingredients high in oils (like nut butter or coconut oil) don't harden, due to the ice, before you get the chance to mix them!

  2. Consistency: I like my smoothies in the middle between a juice consistency and an Acai bowl consistency. This means that I usually only add a little dash of liquid before blending and assess the thickness afterwards. If it's too thick, I'll add a little bit more liquid and reblend. If you like yours drinkable like juice, add more liquid than ice. If you like yours thick like a smoothie/Acai bowl, add less liquid and more ice.

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Let me know if you tried any of these recipes, if you tweaked them and if you liked them using the links below!


Ash xx

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